Pilates

The Founder

Joseph Pilates, born in Germany in 1880, lived in England before and during WWI, when he was placed under forced internment.  He began teaching his fellow internees movement in a system he had developed based on yoga, Zen, and ancient Greek and Roman physical regimens.  Later, he acted as a nurse in another camp, and began developing exercises by rigging extra bed springs to the beds of sick patients to create resistance and encourage fluid movement.  After the war he moved to New York, and worked with a number of dancers such as Martha Graham and George Balanchine.  These experiences became the basis of the system now known as Pilates.

The Principles

Pilates has a number of defining principles. 

Breath: breath is three dimensional – drawn into the back and sides of the ribs, so as to fill the lower lobes of the lungs, but without relaxing the abdominal muscles.  This deep breathing is used to relax tension, and better oxygenate the body, as well as concentrating the mind on the task at hand.  As it is easier to connect the abdominal muscles when exhaling, the hardest part of a movement is normally done on an exhale. 

Pelvic placement: through the breathing described above, and the activation of the deep muscles of the core (torso), the pelvis is stabilised, so exercises can be performed activating specific muscles, controlling the movement.  This is done to protect the lumbar spine, often a trouble area.   Different Pilates styles disagree on the positioning of the pelvis: some try to flatten the low back to the floor, straightening the spine.  However, it is generally recognised in more modern styles that the natural curves of the spine should be maintained, as they act as shock-absorbers.  Two positions of the pelvis are used – neutral and imprint – depending on the strength and posture of the practitioner and the difficulty of the exercise.

Rib cage placement: often when we inhale the chest will lift.  This causes the thoracic (upper) spine to come out of alignment, and makes it harder to keep the abdominal muscles (which attach to the lower ribs) activated.  Pilates therefore emphasises stabilising the rib cage, especially when breathing in or when lifting the arms.

Scapular movement and stabilisation: most people at some time get neck ache, and this is often due to hunching the shoulders, which overworks the trapezius and other muscles around the neck and upper back.  The shoulders are also the joint with the most mobility in the body – think of all the ways you can move your arms.  So, focusing on stability and mobility of the scapulae (shoulder blades) helps improve posture, reduce upper back and neck tension, and improve functional movement of the arms.

Head and cervical placement: because the neck can move more freely than the upper back, people often move their head when trying to curve their spine, overusing the neck muscles, and jamming the cervical vertebrae.  Once again, in Pilates you try to maintain the natural curve of the neck, as this acts as a shock-absorber, and not over exaggerate movement in this mobile area.  Also, balancing the head directly over the shoulders reduces the pressure on the neck.

The benefits

Pilates helps relax tension, build strong, long muscles, and improve posture.  By focusing on small movements and deep muscles it strengthens the core (torso) and increases movement in the spine.  As nerves run down the spine and through to the rest of the body and all the organs, this is very important in keeping everything working and pain free.   It also helps to improve movement and tone in the arms and legs, leading to better balance and coordination.  The emphasis on correct placement of the spine, as well as leading to better posture, helps prevent injury and can provide relief from back pain.  Consciously uniting breath and movement creates greater mind-body awareness, as well as reducing stress.

Yoga/Pilates Fusion

Many teachers these days offer, either by name or in practice, classes that combine Yoga and Pilates principles.  These blends are as varied as the styles of yoga, and as the teachers themselves.  The two practices are highly complementary.  Yoga has a great deal more spirituality and variety to it, while Pilates offers a more scientific and anatomical approach to movement.  Some people, especially beginners, can find they injure themselves in yoga, by not recognising their own limits and listening to their body, and because of the possible acrobacy of yoga.  Fusing in elements of Pilates helps to bring a more muscle-based focus to a class – emphasis is placed on smaller movements, on individual muscles, and on activating the muscles in the most efficient sequence, as well as activating the deepest muscles of the core.  Some yoga poses can feasibly be practised using only the stronger, more superficial muscles, but this doesn’t lend itself to a deep and balanced practice.  Thus, bringing a Pilates-based emphasis to core strength creates a stronger, deeper yoga practice in the long run, as well as helping to make the practice safe and conscious.